Comparing Nutrients in 1 kilogram Crackers, whole-wheat, reduced fat VS Pie crust, deep dish, frozen, baked, made with enriched flour

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, reduced fat	11%	16%	73%
Pie crust, deep dish, frozen, baked, made with enriched flour	5%	55%	40%

Macro Nutrients

	Crackers, whole-wheat, reduced fat	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Energy	143% 4160kcal	180% 5210kcal	2900kcal per day for Men 19-50 years
Fat	78.2% 76g	328% 318g	97g per day for Men 19-50 years
Saturated Fat	33.3% 10.7g	277% 88.6g	32g per day for Men 19-50 years
Omega 3	249% 3.98g	81.3% 1.3g	1.6g per day for Men 19-50 years
Omega 6	186% 31.6g	218% 37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	581% 755g	404% 525g	130g per day for Men 19-50 years
Sugars	17% 12g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 3.2g	NA	g per day for Men 19-50 years
Sucrose	% 9g	NA	g per day for Men 19-50 years
Fiber	287% 109g	60.5% 23g	38g per day for Men 19-50 years
Protein	203% 113g	109% 61g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, reduced fat	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	154% 1.85mg	219% 2.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	327% 52.3mg	179% 28.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	180% 9mg	80.6% 4.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	152% 1.97mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	75% 300μg	235% 940μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	72% 11mg	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	139% 167μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, reduced fat	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Calcium	39% 390mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	497% 4.47mg	99% 0.89mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	445% 35.6mg	309% 24.7mg	8mg per day for Men 19-50 years
Magnesium	286% 1200mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	993% 23mg	232% 5.33mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	520% 3640mg	110% 770mg	700mg per day for Men 19-50 years
Potassium	110% 3730mg	30.3% 1030mg	3400mg per day for Men 19-50 years
Selenium	256% 141μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	497% 7450mg	262% 3930mg	1500mg per day for Men 19-50 years
Zinc	272% 30mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	0.7% 26g	2.23% 82.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat, reduced fat VS Pie crust, deep dish, frozen, baked, made with enriched flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, whole-wheat, reduced fat versus 1 kg of Pie crust, deep dish, frozen, baked, made with enriched flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Crackers, whole-wheat, reduced fat vs Pie crust, deep dish, frozen, baked, made with enriched flour:

• 1 kilogram of Crackers, whole-wheat, reduced fat has 1.8 times more Vitamin B3, 2.2 times more Vitamin B5 and 4.9 times more Vitamin B6 than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While 1 kg of Pie crust, deep dish, frozen, baked, made with enriched flour contains 1.4 times more Vitamin B1, 5.9 times more Vitamin B2, 3.1 times more Vitamin B9, 1.3 times more Vitamin E and 1.3 times more Vitamin K than Crackers, whole-wheat, reduced fat.
• 1 kilogram of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B2
• Both Crackers, whole-wheat, reduced fat as well as Pie crust, deep dish, frozen, baked, made with enriched flour have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Crackers, whole-wheat, reduced fat vs Pie crust, deep dish, frozen, baked, made with enriched flour:

• 1 kilogram of Crackers, whole-wheat, reduced fat has 1.7 times more Calcium, 5 times more Copper, 1.4 times more Iron, 7.1 times more Magnesium, 4.3 times more Manganese, 4.7 times more Phosphorus, 3.6 times more Potassium, 2.8 times more Selenium, 1.9 times more Sodium and 5.8 times more Zinc than Pie crust, deep dish, frozen, baked, made with enriched flour.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, whole-wheat, reduced fat has 3.1 times more Omega 3, 1.4 times more Carbohydrate, 4.7 times more Fiber and 1.9 times more Protein than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While 1 kg of Pie crust, deep dish, frozen, baked, made with enriched flour contains 1.3 times more Energy, 4.2 times more Fat and 8.3 times more Saturated Fat than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Pie crust, deep dish, frozen, baked, made with enriched flour offer comparable quantities of Omega 6 per one kilogram.